WOD / Blog
10 February 2017
Warm-up: Coach’s Choice Strength/Skill: Thruster (5 x 1) *Use 90%-100% of your 1 RM for all sets. WOD: CrossFit Games Open 11.6 – Complete AMRAP in 7 minutes of: 3 Thrusters 3 Chest-To-Bar Pull-ups 6 Thrusters 6 Chest-To-Bar Pull-ups 9 Thrusters 9 Chest-To-Bar Pull-ups 12 Thrusters 12 Chest-To-Bar Pull-ups 15 Thrusters 15 Chest-To-Bar Pull-ups 18 […]
13 February 2017
Warm-up: Coach’s Choice Strength/Skill: Back Squat (10 x 10 ) *Working the bounce reflex *Start at 45/35 and try to increase weight each set *3 minute clock WOD: CrossFit Games Open 12.1 7-Minute AMRAP of: Burpees to a 6″ target Mobility: Shoulders Buy Out: 50 Double Unders 25 GHD Sit Ups 25 GHD Extensions
14 February 2017
Warm-up: Coach’s Choice Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2) *Start at 75% of your 1 RM. WOD: CrossFit Games Open 12.2 – AMRAP In 10-Minutes: 30 Snatches, 75# / 45# 30 Snatches, 135# / 75# 30 Snatches, 165# / 100# AMRAP Snatches, 210# / 120# *Power, Squat, Muscle Snatches are […]
15 February 2017
Warm-up: Coach’s Choice Strength/Skill: Push Press (3 x 3 x 2 x 2 x 1) WOD: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar Mobility: Shoulders Buy Out: 50 Double Unders 25 GHD Sit Ups 25 GHD […]
16 February 2017
Warm-up: Coach’s Choice Strength/Skill: Ring Work: Muscle Up Progressions WOD: CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups Mobility: Shoulders Buy Out: 50 Double Unders 25 GHD Sit Ups 25 GHD Extensions